How to Do Wall Squat With Pause Bodyweight

Wall Squat With Pause Bodyweight is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Wall Squat With Pause Bodyweight

  1. 01Lean the back against a flat wall and walk the feet forward approximately two feet from the base.
  2. 02Slide the back down the wall until the hips are level with the knees, forming a 90-degree angle.
  3. 03Keep the hands away from the thighs, either across the chest or hanging at the sides.
  4. 04Hold this position for the prescribed duration while maintaining a flat lumbar spine against the wall surface.
  5. 05Push through the mid-foot to slide the back up the wall and return to a standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Wall Squat With Pause Bodyweight

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the heels firmly into the ground to ensure the force is directed through the quads rather than the knee caps.

Same coaching engine used inside the A90 app

05 / FAQ

Wall Squat With Pause Bodyweight questions

What muscles does Wall Squat With Pause Bodyweight work?

Wall Squat With Pause Bodyweight is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Wall Squat With Pause Bodyweight correctly?

Lean the back against a flat wall and walk the feet forward approximately two feet from the base. Slide the back down the wall until the hips are level with the knees, forming a 90-degree angle. Keep the hands away from the thighs, either across the chest or hanging at the sides. Hold this position for the prescribed duration while maintaining a flat lumbar spine against the wall surface. Push through the mid-foot to slide the back up the wall and return to a standing position.

What is the A90 coach tip for Wall Squat With Pause Bodyweight?

Press the heels firmly into the ground to ensure the force is directed through the quads rather than the knee caps.

Is Wall Squat With Pause Bodyweight suitable for beginners?

Wall Squat With Pause Bodyweight is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Wall Squat With Pause Bodyweight?

No. Wall Squat With Pause Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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